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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

CRISCOEKID72 on April 24, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Decline Barbell Press	240 lbs.	10	60
	240 lbs.	10	60
	240 lbs.	10	60
Cable Crossovers	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Triceps
Lying Triceps Extensions	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Triceps Cable Pushdowns	95 lbs.	10	60
	95 lbs.	10	60
Triceps Bench Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
Duck Hack Squats	180 lbs.	10	90
	180 lbs.	10	90
	180 lbs.	10	90
	180 lbs.	10	90
Stiff-Legged Deadlifts	55 lbs.	12	90
	55 lbs.	12	90
	55 lbs.	12	90
Leg Extensions	90 lbs.	14	90
	90 lbs.	14	90
Calves
Donkey Calf Raises	300 lbs.	10	60
	300 lbs.	10	60
Seated Calf Raises	85 lbs.	13	60
	85 lbs.	13	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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